WODs Week of 6/26

Monday:

Focus: 10 Minute EMOM

2 full cleans as heavy as possible

*choose working weight and keep weight the same for all sets

Metcon:

Nasty Girls

3 RFT

50 squats

7 muscle ups or 14 chest to bar or 14 pull-ups

10 hang power cleans 135/95

Tuesday:

Focus: Final week- find new 1 RM Deadlift!!

Metcon:

5 RFT 30 SEC rest in between each round

10 hollow rocks

10 v ups

10 back extensions

10 suitcase sit-ups

30 SEC REST

-THEN-

1 MILE RUN (OR 2000M ROW)

Wednesday:

Focus: 6 sets start @50% building each set

1 Strict press

1 Push press

1 Push jerk

Metcon:

12 minute AMRAP

1 prowler push

15 toes to bar

30 double unders

Thursday:

Focus:

Back Squats

5x5 pause Squats (2 second pause at the bottom) @ 65%-75%

Metcon:

5 rounds for reps of: 1 minute of 75/55lb. Back squats 1 minute of box jumps

1 minute of rowing

Friday:

Snatch complex 10 sets building each set

1 Snatch from hip + 1 snatch from above knee + 1 power snatch

Metcon:

3 RFT: -200m run -12 power snatches, 95/65 -9 burpees